Week of October 17

Skill of the Week: Review/Refinement of

  • Streamline
  • Body Position
  • Finish Phase
  • Mid Phase
  • Initial Phase

Monday, October 17 (am)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ :60       20/5

2 ↓  1 x 400 @ 8:00  K

↓  7 x 25 @ :60 MK

10 x 100 @ 1:30

1 – 5 fs  (SL/SDLK)

6 – 10 bk  (SL/SDLK

Monday, October 17 (pm)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ :60   20/5

ELITE    Senior A

K : 8 x 150 @ 2:45           10 x 100 @ 2:00

4 x 20 x 25 @ :30 (1 – 10 focus on skill / 11 – 20 o=sc, e= M-M)

RND 1 = SL W SDLK

RND 2 = MP

RND 3 = FP

RND 4 = IP

15 x 50 K

1 @ :50

2 @ :55

3 @ :45

4 @ :55

5 @ : 1:15 MAX KICK

Tuesday, October 18

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 4 x 25 @ 2:00 FAS

ELITE      Senior A 20 x 25 @ RI :20   RP   20 x 25 @ RI :20   RP

5 x 50 @ 2:00 MK   5 x 50 @ 2:00 MK

5 x 100 @ 1:30 CI   20 x 50 @ RI :20 RP

10 x 50 @ 2:00 MK    16 X 25 @ :30 SC

20 x 50 @ RI :20 RP

20 x 25 @ :35  O= scull (rotation scull)  E= CS

Wednesday, October 19

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 6 X 25 @ :45 w/f   FAP

20 x 25 @ RI :20    100 RP

ELITE              Senior A

6 x 125 @ 2:10 K       4 x 125 @ 2:20 K

8 x ↓ 1 x 50 @ 1:10   Tech Focus / SC

↓ 1 x 25 @ :45      M-M

20 x 25 @ RI : 20     100 RP      HVO: 6 x 25 @ :45 w/f    20/5

1 X 600 K for time SS        1 x 200 Tech Focus

20 x 25 @ :40    RS / SC

Thursday, October 20

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

HVO: 8 x25  @ :45  MID POOL

1 x 200 social kick

3 x 5 x 100 @ +10, +5, +0

@ :60 RI between RNDS

@ HR after each 5

10 x 50 @ :60   K NB

20 x 25 @ :45 MK w/f

20 x 25 @ :40 Tech Focus

1 x 500 FS   K For time

Friday, October 21 (am)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

8 x 150 @ 2:45 K    10 x 100 @ 2:00 K

4 x 20 x 25 @ :30 (1 – 10 tech focus / 11 – 20 o=SC, e= M-M)

RND 1:  SL / SDLK

RND 2:  MP

RND 3:  FP

RND 4:  IP

Friday, (pm)

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

SP 1   SP 2   SP 3

3 x 100 @ 4:00  2 x 150 @ 4:00  2 x 200 @ 6:00

4 x 75 @ 3:00  4 x 75 @ 3:00  3 x 100 @ 4:00

8 x 50 @ 2:30   8 x 50 @ 2:30  6 x 50 @ 2:30

1 x 500 K for time 1 x 500 K for time 1 x 1000 K for time

Saturday, October 22

1 x 400  @ 6:00  SL/SDLK

16 x 25 @ :40  Rotation scull

16 x 25 @ :30   SC

6 X 50 @ :50    15/35

10 x 100 @ 6:00 FAS

10 x 75 @ 2:00 MK

12 x 25 @ :40  RS

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s